Troubleshooting Common Challenges
Implementing a new routine is rarely a smooth, linear process. You will have moments of relapse, face external pressures, and question whether it’s worth the effort. Anticipating these challenges is the key to overcoming them. Let’s address some of the most common hurdles.
When You “Relapse” and Check Work Email at 10 PM
It will happen. You’ll be bored, anxious, or just fall into an old habit, and you’ll find yourself scrolling through your inbox long after you intended to stop. The most important thing is not to see this as a failure. It’s a data point.
Instead of feeling guilty, get curious. Ask yourself: “What triggered this?” Were you feeling anxious about a specific project? Were you trying to avoid a difficult conversation at home? Were you simply bored? Understanding the underlying reason can help you find a better, non-digital solution for the next time that feeling arises. If it was anxiety, perhaps a better outlet would be five minutes of journaling. If it was boredom, maybe keeping a book on the coffee table would provide an easier alternative.
Don’t let a single slip-up derail your entire effort. Acknowledge it, learn from it, and gently guide yourself back to your routine. The goal is progress, not perfection.
Handling the Fear of Missing Out (FOMO)
A major barrier to unplugging is the fear of missing something important—a critical work update, an urgent request, or a social opportunity. This anxiety is real, but it’s often overblown.
First, reframe your perspective from FOMO to JOMO—the Joy of Missing Out. Celebrate the joy of being present for your child’s bedtime story, the pleasure of an uninterrupted dinner conversation, or the simple peace of a quiet mind. What you gain in real-world presence is almost always more valuable than what you might be missing online.
Second, establish a clear “emergency channel.” Let your boss and key colleagues know that if there is a true, building-is-on-fire emergency after hours, they should call you. This reassures you (and them) that you are reachable for genuine crises, freeing you from the obligation to monitor email and Slack for problems that can wait until morning.
Navigating Social and Professional Expectations
Sometimes the pressure to be constantly available comes from others. Your boss might send emails at 9 PM, or your friends might plan exclusively through a hyperactive group chat. Setting boundaries in this context requires clear, consistent communication.
You don’t need to make a grand proclamation. Instead, lead by example. When you receive a late-night work email, resist the urge to reply immediately. Address it first thing the next morning. If your boss asks, you can say, “I saw your email last night and have made it my first priority this morning.” This shows you’re responsible while subtly reinforcing your working hours.
For social situations, you can be more direct but still gentle. In a busy group chat, you might say, “Hey everyone, I’m trying to be on my phone less in the evenings, so if you need me urgently, just give me a call!” Over time, people will learn your communication patterns. Consistency is what turns your personal boundary into a respected, shared understanding.
